Soothe Your PMS Symptoms With This 15-Minute Yoga Workout
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Say goodbye to those niggling cramps…
A study in the Journal of the Indian Academy of Applied Psychology recently found that regular yoga practice can significantly ease symptoms of PMS. To relieve cramps in your pelvis and abdomen, try these moves suggested by yoga teacher and Dr Machell Seibel, coauthor of .
Go through the moves without rest, holding each for 60 seconds. Repeat the entire sequence three times. For the best results, maintain strong deep, even breaths that coincide with your movements throughout the workout.
Watch one of our WH staffers perform the moves:
Deep Toe Bend
Kneel down. Then bend your toes underneath you and sit back on your heels. Only the bottom of your toes should touch the floor. Begin to raise your knees off the floor and shift your body wight forward, applying weight to the pads of the toes. Notice where the tenderness is and try to apply more body weight to that spot.
Stand with feet slightly wider than hip-width apart. Bring the palms of your hands together in front of your chest as if you’re praying. Turn your toes out. Deeply bend the knees, squatting down between your legs. Keeping your palms together, gently press your elbows to the inside of your thighs with your spine long and chest open.
Begin by lying face down, arms at your sides and chin on the floor. Reach back and grab the insides of your ankles, palm facing in. Inhale, pushing your hip bones down into the floor and kicking your legs back and up, which will pull your arms back and lift your chest. Keep your head in line with your spine (don’t arch your neck) and hug your knees toward each other (try not to let them splay out to the sides).
Kneel on the floor with your big toes touching and knees about hip-width apart. Sit on your heels. Lay on your torso between the thighs and bring your forehead to the mat. Extend your arms straight in front of you, palms on the floor. Close your eyes and breathe deeply.